Keep your spine erect, sitting in chair or crossed-legged sitting on floorDo not lie down unless necessary because of pain, as you might fall asleepHands can be folded in lap, or with palms up or down on thighsCONCENTRATE ON YOUR BREATHBreathe in peace and stillness, inhaling slowly and deeply to a regular countHold for a few momentsExhale slowly and deeply to a count of seven, releasing tension, worries, irritation, and repeat several times

CALM YOUR EMOTIONS

Observe your feelings without reacting to them or overly identifying with them Visualize your feelings as a ball of energy in the solar plexus center (near the stomach) rising up to your heart with each breath inhaled;Then exhale, visualizing emotional energy being transmuted into unconditional love

STILL YOUR MINDFocus your attention in the present, letting go of worries about the past or futureBecome a detached observer, noticing your thoughts flying past, without trying to stop or change them, and without judging or labeling themEmpty out the contents of your mind, until you experience pure awareness with no specific thoughts

DEDICATE/ ASPIRE/ EXPAND

Lift your awareness to align with the highest and wisest part of yourself (the soul)If a group meditation, link on a soul level with all those in the groupIf appropriate, then align with the enlightened teachers of humanity (the Masters of Wisdom, the Christ, the Buddha, etc.) and with God’s will

MAINTAIN SILENCE

Remain relaxed and receptive, yet alert and aware (avoiding drowsiness) for a period of 10 to 30 minutes

END WITH A BLESSING

End your meditation by releasing and circulating energy, sending positive thoughts or prayers to those in need, to humanity as a whole, and to the earth for healing and peace